Baseball general

This workout is designed for baseball players to build functional strength that will improve durability, strength, speed, and add pounds of muscle mass.

Session 1-
Seated Row- 3x10/8/6
http://www.youtube.com/watch?v=GZbfZ033f74
DB Bench Press- 3x10/8/6
http://www.youtube.com/watch?v=VmB1G1K7v94
External Rotator Cuff extension- 3x12
http://www.youtube.com/watch?v=T3PbNvrhFW4
DB Lateral Raises- 3x12
http://www.youtube.com/watch?v=3VcKaXpzqRo
Stability Ball Jackknifes- 3x15
http://www.youtube.com/watch?v=d0FJnG40P2k
Rotational Medicine Ball Throw- 3x10 each side
http://www.youtube.com/watch?v=bFYtlFJdkeM
DB Lunges- 3x10/8/6 each side
http://www.youtube.com/watch?v=D7KaRcUTQeE
RDL- 3x10/8/6
http://www.youtube.com/watch?v=mRPHDWs8psE
Calve Raises- 3x12
http://www.youtube.com/watch?v=3UWi44yN-wM

Session 2-
Pull Up- 3x12/10/8
http://www.youtube.com/watch?v=iqEaeXtGu9M
DB Incline Press- 3x10/8/6
http://www.youtube.com/watch?v=8iPEnn-ltC8
External Rotator Cuff extension- 3x12
http://www.youtube.com/watch?v=T3PbNvrhFW4
DB Lateral Raises- 3x12
http://www.youtube.com/watch?v=3VcKaXpzqRo
V Ups- 3x12
http://www.youtube.com/watch?v=aviRfr_y4N4
Plank- 3x1 minute
http://www.youtube.com/watch?v=pSHjTRCQxIw
Leg Extension- 3x10/8/6
http://www.youtube.com/watch?v=YyvSfVjQeL0
Leg Curl- 3x10/8/6
http://www.youtube.com/watch?v=1Tq3QdYUuHs
Calve Raises- 3x12
http://www.youtube.com/watch?v=3UWi44yN-wM




Session 3-
Ladder Drills
http://www.youtube.com/watch?v=B_bbBglPGHA
Platform Jumps- 2x10
http://www.youtube.com/watch?v=PhTBO9l4EF0
Broad Jumps- 2x10
http://www.youtube.com/watch?v=UtlcmodFKTc
60 yard sprints- 4x w/ 45 second rest between


Session 4-
Seated Row- 3x10/8/6
http://www.youtube.com/watch?v=GZbfZ033f74
DB Bench Press- 3x10/8/6
http://www.youtube.com/watch?v=VmB1G1K7v94
External Rotator Cuff extension- 3x12
http://www.youtube.com/watch?v=T3PbNvrhFW4
DB Lateral Raises- 3x12
http://www.youtube.com/watch?v=3VcKaXpzqRo
Stability Ball Jackknifes- 3x15
http://www.youtube.com/watch?v=d0FJnG40P2k
Rotational Medicine Ball Throw- 3x10 each side
http://www.youtube.com/watch?v=bFYtlFJdkeM
DB Lunges- 3x10/8/6 each side
http://www.youtube.com/watch?v=D7KaRcUTQeE
RDL- 3x10/8/6
http://www.youtube.com/watch?v=mRPHDWs8psE
Calve Raises- 3x12
http://www.youtube.com/watch?v=3UWi44yN-wM

Session 5-
Pull Up- 3x12/10/8
http://www.youtube.com/watch?v=iqEaeXtGu9M
DB Incline Press- 3x10/8/6
http://www.youtube.com/watch?v=8iPEnn-ltC8
External Rotator Cuff extension- 3x12
http://www.youtube.com/watch?v=T3PbNvrhFW4
DB Lateral Raises- 3x12
http://www.youtube.com/watch?v=3VcKaXpzqRo
V Ups- 3x12
http://www.youtube.com/watch?v=aviRfr_y4N4
Plank- 3x1 minute
http://www.youtube.com/watch?v=pSHjTRCQxIw
Leg Extension- 3x10/8/6
http://www.youtube.com/watch?v=YyvSfVjQeL0
Leg Curl- 3x10/8/6
http://www.youtube.com/watch?v=1Tq3QdYUuHs
Calve Raises- 3x12
http://www.youtube.com/watch?v=3UWi44yN-wM